Monday Morning Coaching- Jenny Sajdera, RD

Latest smoothie obsession (almond milk and berry blend not pictured)!
✔️25+ grams of protein
✔️10+ grams of fiber
✔️mix of vitamins & minerals

Back to morning walks with these two. Best part of my day💓☀️

So much fun at the Sterner’s Tae Kwon Do Mother’s Day Class! 💛 spending time and getting active with these two🥋🌸

Let’s talk Intuitive Eating (IE)! Eating intuitively means listening 👂🏻 to YOUR body’s internal signals 📶 of hunger/fullness. IE gives you permission to stop categorizing food as “good” vs. “bad” and LISTEN to what your body needs. 🍪🍉🫐In our house the candy jar 🍭and chips are just as accessible as the fresh fruit.🍇 I DON’T believe in avoiding/restricting the foods we crave👎🏻. I DO believe in learning (or re-learning!) to listen to and trust your body.☀️

Took the kids exploring the paths around Lake Anne 🛶 so we could all get some movement. 👟Exercise doesn’t have to happen in the gym, or be a dedicated class. Remember things like 👩‍🌾 gardening, 💃🏻dancing, 🙆‍♀️ stretching (and chasing little kids 🤪) all count! How are you getting in movement today?🤸‍♀️

Let’s talk lunch! 🍽️ I used to love devoting hours to planning ✍️, shopping 🛒, and prepping 🔪 my meals. 🥗 Once I had kids my priorities shifted. ⏰ Now I keep it simple and opt for easy wherever possible ✔️sliced watermelon ✔️hard boiled eggs in bulk ✔️Pesto Chicken & Cous Cous (ready in under 15 min!) What EASY things are you doing to save time this week?☀️

Let’s talk Stomach ISSUES! 😫I used to live in a constant state of frustration, overwhelm and low level food fear. I have IBS and SEVERAL ingredients in processed/prepared (even some fresh!)🌯🧅🍎foods caused MAJOR stomach pain, bloating and instant fatigue. 😴I saw countless health professionals and spent hundreds of dollars on supplements and naturopaths in the process. 👩‍⚕️💊💸I was DESPERATE! THEN in my first year of practice as a Registered Dietitian I found the Low FODMAP Diet and EVERYTHING changed.🎉 If you feel like you’re at a loss for what to eat or are following a super restrictive diet of “safe” foods send me a DM. I’d love to connect!☀️

Happy Monday!☀️

I temporarily forgot my kindergartener can read🤦🏻‍♀️ Hope you all kick some “A-word” today 😆

Self-Care Sunday Check-In 🌸☀️

We had a busy morning at a playground play date. 🛝

I spent time recharging by: 🧡 Crafting
📚 Reading
🥗 Cooking

How did you make time for YOU today? Leave me a comment and let me know!🧘‍♀️